Week 5

Strength Training:

		Beginner	Intermediate	Advanced
Superset 1	T-Pushups	10	15	20
	Lat Pull-downs (B)	15	15	15
Superset 2	Stationary Lunges	15	20	25
	Shoulder Shrugs (B)	15	20	30
Superset 3	Vertical Leg Raises	15	20	30
	Standing Curls (B)	15	15	15
Superset 4	Lateral Raises (B)	15	15	15
	1 Legged V-Ups	15	20	30

Notes:

The Monday workout for this week should be replaced by your week 5 metrics. Obviously the goal on the metrics is to max each exercise so working out before or after is kinda silly.

Cardio Training:

Warm Up: 3-5 min jog
3x	6x	30m (33yd) Sprint
		30 seconds rest
	5 min rest (Switch Groups)
Warm Down: 3-5 min jog

Endurance Day:

1 mile run for time to complete the week 5 metrics.